Short VO₂ max efforts are a powerful way to sharpen your speed without overloading your training week. This 3× 2min VO₂ Max session is quick, focused, and designed to lift your top-end pace while improving your ability to handle high-intensity efforts. It’s ideal for runners targeting 5km and 10km events, as well as triathletes looking to add a sharp, effective speed stimulus into their programme.
Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard it is to work.
3x 2min VO2 Max
- 10min Level II WU;
- 3x 2min Level V+, 90sec Level I RI;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of a three rep, running at Level V+ for two-minutes. Jog at Level I for 90-seconds for your Rest Interval (RI).
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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